9 Guidelines on Writing a Running Training Plan

Finding a free running training plan online is a great place to start. If you want to make adjustments or write your own, follow this advice.

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Have you researched “running training plan” on Google? Many qualified running coaches have developed great resources for runners looking to train for their next race. From beginner 5K training plans to marathon training plans that will help you run a personal best, there’s a plan for every runner.

Researching the free plans available online and finding the one that best fits your schedule, goals, and experience level is a great place to start. Sometimes, however, you may find a plan with the right mileage but you need to make some adjustments to the workouts or scheduling. Maybe the workouts are a fit, but you prefer to run more times per week than what’s scheduled. What should you do?

When It Makes Sense to Write Your Own Running Training Plan

Before adjusting a plan you found online or writing your own training plan from scratch, consider your running experience and knowledge and the goal you’re hoping to achieve.

If you’re brand new to running, it’s best to follow a beginner training plan designed by a running coach to ensure you increase your mileage and intensity safely. Additionally, beginner-to-experienced runners who have specific goals would be wise to follow a customized training plan with a corresponding pace chart or work directly with a coach who can provide guidance on specific workouts.

That said, you don’t need to be a certified running coach to write a training plan that gets you across the finish line of your next race. Writing your own training plan or adjusting one you found online allows you the flexibility to design the plan around your schedule and preferences.

Before getting started, you’ll need to know a few key details:

How many days per week do you want to run?
How many miles per week are you comfortable running?
How many miles do you want your longest long run to be?
Do you plan to incorporate speed workouts or cross-training workouts?

Once you know these answers, follow the guidelines below for how to write your own training plan or adjust one you’ve found online. Need a template? Here are free calendar-style training plan templates and flexible weekly running templates you can download.

1. Build Base Miles First
2. Use a ‘Perceived Effort’ Scale
3. Understand Workout Types
4. Long Run and Weekly Mileage Progression
5. Build Weeks and Drop-Back Weeks
6. Easy Runs Are Important
7. Space Out Your Key Workouts
8. Factor in Cross-Training Workouts
9. Don’t Forget to Taper

1. Build Base Miles First

Before starting any running training plan, work on building your base mileage. This means running consistently for several weeks or months.

Building your running base is important to develop endurance and strength for the workouts ahead. It also helps you avoid injuries, such as shin splints, that result from increasing your mileage and intensity too quickly.

While beginner “couch to 5K” plans are designed for runners just getting started, other training plans will note that runners should be able to complete a run of X miles or be comfortable running X miles per week before starting. If your plan starts at 20 miles per week, for example, you’ll need to build up to that mileage in advance of starting week one.

When writing your own running training plan, you can factor the weeks needed to build your base right into your schedule. For example, a 12-week half marathon plan can easily become a 16- or 18-week half marathon plan with the first four or six weeks focusing only on building a running base — no speed workouts or long runs, just several runs per week with gradual weekly mileage increases.

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2. Use a ‘Perceived Effort’ Scale

Unless you’re an experienced runner who has used a pace chart in your training, your workouts should be based on perceived effort rather than hitting specific times. This means you’re running by feel rather than by pace.

There are a few scales you can use for perceived effort, also referred to as rate of perceived exertion (RPE). Some are measured by percentage of energy with 100% being all-out, and others are on a scale of 1-10 or 6-20.

I prefer the 1-10 RPE scale since it’s easier to understand and implement. The National Academy of Sports Medicine explains this scale as it relates to general exercise exertion. Running coaches may make slight variations of their own. For example, here’s how I define the 1-10 RPE scale for running:

1: Walking
2-3: Jogging
4-5: Easy Runs, Long Runs
6-7: Marathon Pace, Tempo Runs
8: 5K Pace, 10K Pace, Long Intervals
9: Short Intervals, Hill Workouts
10: All-Out Sprint (You shouldn’t ever need to reach this pace in your training.)

Use this method or a different way of defining perceived effort. You can also modify how you define each number on the RPE scale. What’s most important is that you have a clear understanding of how to define each level of perceived exertion and how to apply them to various workouts.

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3. Understand Workout Types

Once you have a good base of miles, you’re ready to dive into the core of your training plan. You’ll need to decide what types of workouts to include.

Not all plans include speed workouts, such as tempo, interval, fartlek, or hill runs. Especially if you’re a beginner or training simply to finish your race, easy runs and long runs are enough to get you comfortably across the finish line. Speed workouts come into play for runners working toward faster times.

If you’re unsure of how to incorporate tempo, interval, fartlek, or hill workouts into your training plan, it’s best to either follow a pre-built plan for your experience level or get the guidance of a running coach.

Here’s a basic breakdown of each type of workout:

Easy Run: Run your easy runs at a conversational pace — this means you can hold a conversation with someone without feeling out of breath. Easy runs are great for building endurance and muscle recovery. You may have anywhere between one and three easy runs per week depending on how many days per week you choose to run.

Long Run: Plan to schedule one long run per week. This workout is designed to increase your endurance for the distance you’ll run on race day, and it should be run at a conversational pace. For 5K and 10K training plans, plan to run the full distance or more as your longest long run. The longest run in half marathon training plans generally ranges 10-14 miles, and the longest run for a full marathon training plan is anywhere between 18 and 26 miles.

Tempo Run: This workout has a dedicated number of miles or minutes run at a certain pace — generally your 5K, 10K, or half marathon pace. It’s meant to work on both endurance and speed. An example of a tempo run is a 7-mile run with the first 2 miles at an easy pace, the next 3 miles at your 10K race pace, and the last 2 miles at an easy pace.

Intervals: Interval workouts are meant to increase your speed. These can be done on a track or on the road. One interval consists of running fast for a certain amount of time or distance, followed by resting (jogging, walking, or full rest) for a certain amount of time or distance. Always start with a warmup and end with a cool down — I prefer a 1-mile or 10-minute easy run for each.

Long intervals are between 800 meters (.5-mile) and 2,400 meters (1.5 miles). These work more on endurance, so your rest should be about half the time. Examples: 3×1-mile with a 3-minute walking rest after each; 4×6 minutes with a 2-minute jogging rest after each.

Short intervals are under 800 meters. Since these work more on speed, rest should be of equal time. Examples: 6×400 meters (.25-mile), followed by a 400-meter jogging rest after each; 8×3 minutes, followed by a 3-minute walking rest after each.

Fartlek: A variation on the interval workout, the word fartlek means “speed play” in Swedish. Run at an easy pace for your warmup and cool down. Then for a designated amount of time or number of miles, vary your pace between running faster and slower. If you’re running in a neighborhood, you could run one street faster and the next street slower. Pick out street lamps or other landmarks as markers for changing your speed.

Hill Repeats: Just as the name of the workout suggests, you’re running up a hill multiple times. Find a hill with a decent grade. It doesn’t have to be super long to get the strength-building benefit. After warming up at an easy pace, run up the hill at a hard pace (8-9 on the RPE scale; you can give short answers at a time but more would leave you out of breath). Then walk or jog back down the hill. Repeat that for a number of sets or for a designated amount of time before doing an easy cool down.

Read more about the different types of running workouts.

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4. Long Run and Weekly Mileage Progression

A rule of thumb is that your week-over-week mileage increase should not exceed 10%. In fact, there will be training weeks when your total weekly mileage stays the same as, or even decreases from, the week prior.

Designate one day per week for your long runs. Ideally, this will land on a Saturday or Sunday, but it should ultimately be on the day of the week when you know you’ll consistently have the time and energy for a long run.

When increasing your long runs week to week, do so incrementally. For half marathon training, plan for 1-mile increases: 5 miles, 6 miles, 7 miles, 8 miles, etc. Full marathon training should increase by no more than 2 miles: 10 miles, 12 miles, 14 miles, 16 miles.

Get tips from running coaches on increasing your endurance.

Generally, your long run should be about one-third of the week’s total mileage. Pay attention to increases in your other runs during the week. For example, avoid adding a longer speed workout during a week when your tempo run and long run distances have both increased. A gradual weekly mileage progression for a half marathon training plan may look something like this: 18 miles, 20 miles, 20 miles, 22 miles.

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5. Build Weeks and Drop-Back Weeks

You’ll need to give your body time to recover from building strength and endurance throughout your plan. Aim to schedule three or four weeks in a row of speed workouts and increases in your long run distance. Then, drop back for a week so your muscles can recuperate.

Your drop-back week may include a shorter long run and no speed workouts. You may also choose to do a shorter long run and a speed workout with less intensity. If your regular training plan includes five days of running, consider cutting it back to three or four. Ultimately, this drop-back week should focus on allowing your muscles time to process the work you’ve done and prepare for the next build.

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6. Easy Runs Are Important

Easy runs may seem like a nice to have — runs that don’t serve a specific purpose in your training, unlike your long runs, tempo runs, speed workouts, etc. However, I believe they’re just as important as any other workout.

Easy runs give your muscles an opportunity to actively recover from your higher intensity workouts and long runs. They’re also a good way to continue to work on endurance without causing unnecessary strain. Plan to schedule your easy runs in between or after long runs and speed workouts.

If your training plan includes three runs per week, aim for one easy run. If you’re running four or five times per week, incorporate at least two easy runs. These don’t have to be the same distance every time. For marathon and half marathon training, I’d recommend between 3 and 8 miles. If you’re training for a 5K or 10K, easy runs between 3 and 5 miles are great.

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7. Space Out Your Key Workouts

Your key workouts include your long runs, interval, hill, fartlek, and tempo runs — workouts that require a certain level of intentional effort and intensity. Even though your long run should be run at a conversational pace, the distance makes it a key workout. Three key running workouts per week is ideal for the middle weeks of your training (not the beginning base mileage weeks or taper weeks).

Schedule these workouts with a day of rest, light cross-training, or an easy run in between. You’ll give your muscles time to recover so each key workout will be of higher quality. This allows more efficient strength- and muscle-building.

Here’s an example of a week with four runs, including a long run, tempo run, interval workout, and easy run:

Monday: Easy Run
Tuesday: Interval Workout
Wednesday: Off
Thursday: Tempo Run
Friday: Off
Saturday: Long Run
Sunday: Off

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8. Factor in Cross-Training Workouts

Cross-training workouts should always be factored into your training plan. If it’s higher intensity, such as power yoga or a cycling class, consider it a key workout. (Walking or a yin yoga class, for example, are not key workouts.)

Aim for no more than four total key workouts per week, running and cross-training combined. That means, if you choose to have two high-intensity cross-training workouts, you should only have a long run and one other key running workout for the week. Also remember to space these out — a cycling class the day before a long run is not a good idea!

A great way to incorporate cross-training workouts into your training is by adding 15-minute core or strength routines before or after a couple of your weekly runs (these are not considered high intensity). Other beneficial cross-training exercises include swimming and pilates.

Here’s an example of a schedule with cross-training included and a total of four key workouts:

Monday: Tempo Run + 15-minute Core Workout
Tuesday: Power Yoga or Cycling Class
Wednesday: Easy Run + 15-minute Core Workout
Thursday: Interval Workout
Friday: Off or 30-minute Walk
Saturday: Long Run
Sunday: Off

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9. Don’t Forget to Taper

Finally, leading up to any race, make sure to taper your running so that your muscles can rest. When training for a 5K or 10K, one week is plenty. Two weeks of taper is typical for the half marathon and marathon distance (though, in my opinion, one week is also fine and sometimes preferred for a half marathon).

During this time, eliminate speed workouts and cut back your long run distance. The week before a half marathon, for example, might include a long run of only 6 miles. Avoid any high-intensity cross-training workouts, but low-intensity cross training is fine. Your last run, one or two days before race day, should be an easy 2-3 miles to shake out your legs.

Ready to write your own plan? Download a running training plan template to get started, or explore the free training plans available online for each distance:

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Disclaimer: This article is not intended to provide medical guidance. Before choosing to follow the running advice provided in this article, be sure to consult with your physician about your health and medical concerns. Running and exercising are done at your own risk, including any injuries or health issues you may encounter.

Kimberly Valentine( Editor of Running Lifestyle Media )

Kimberly is the founder and editor of Running Lifestyle Media. She’s worked in the running and publishing industries, is a certified running coach, and leads a weekly run club in Middle Georgia. As a military spouse, Kimberly enjoys exploring the running scene in each city she travels to and building a community through running in the places she’s lived.